Do you want a toned bum? Many people do, and for a good reason – a taut buttock is the envy of many.
Luckily, there is an easy way to achieve this goal: cycling!
In this blog post, we’ll explore whether exercise bikes tone your bum. We’ll also look at how cycling can make your butt bigger or smaller. Lastly, we’ll end with practical tips that get you the butt of your dreams.
Keep reading to learn more!
How Does Cycling Help Tone Your Bum?
Cycling on your stationary bike works your leg and butt muscles. The muscles involved are:
- The quadriceps are the muscles on the front of your thigh.
- The hamstrings are the muscles on the back of your thigh.
- The gluteal muscles are the muscles in your butt.
All of these muscles will be engaged when you cycle, and as a result, your bum will become more toned. In addition, cycling is a low-impact exercise, meaning it’s gentle on your joints.
This feature makes it a good choice for people with chronic pain or joint issues.
Yes, but:
Does Cycling Make Your Butt Bigger?
Some people worry that cycling will cause their butt to become more prominent.
However, this isn’t the case – in fact, cycling can actually help reduce the size of your butt! This “reduction” happens because cycling tones your gluteal muscles, which are responsible for giving you a bum shape.
When these muscles are toned, they appear smaller and more defined.
And that’s much better than having a floppy, big butt.
This statement brings us to the next point: Maybe you want your butt to look bigger.
We’ll help you in the section below:
Does Exercise Bike Work Glutes?
If you’re looking to target your gluteal muscles specifically, you can do so by using an exercise bike. The right exercise bike allows you to adjust the difficulty level, meaning you can make it harder or easier depending on your needs.
As a result, you are constantly challenging your glutes.
So, you can increase your glute size if you:
- Cycle at a higher resistance level. Higher resistance means matching a bigger force. As such, you’ll cause small tears if your muscle fibers. These tears are normal – that’s how muscles get built. Remember to rest and eat healthily, though. Working out while sore prevents your muscles from healing and, therefore, getting larger.
- Do more repetitions. More reps mean your butt and legs work harder. However, don’t overdo it. If you’re feeling sore or in pain, it’s time to call it a day.
- Add ankle weights. Ideally, you’d need to buy a high-resistance stationary bike. But if you haven’t, these extra weights are a cheap, convenient way to ensure you’re getting a challenging workout.
- Choose a spin or upright bike that allows you to pedal while standing. This specific motion, combined with a slight lean over the handlebars, best defines your butt muscle.
More Tips for Butt Toning on Your Stationary Bike
These tips will increase the size and tone of your glutes, giving you the bum you’ve always wanted. So, keep them in mind during your next workout:
Right Foot Placement
Make sure that your feet are placed flat on the pedals when you cycle. This position ensures that you use your gluteal muscles to their full potential.
Remember to push down through your heels.
As you pedal, push down on the pedal as hard as possible. This motion will help activate your gluteal muscles and give them a good workout.
Leaning Posture
Leaning forward while you cycle will engage your gluteal muscles even more. Ensure that you are bending from your hips, not your waist, and keep your back straight. This posture will give you the most effective workout.
Correct Bike Adjustments
Some indoor bikes boast more adjustments than others. The ones with more options are better because you can adjust the cycle to fit your body shape and size.
As a result, you will maximize your results because:
- You’ll be more comfortable and able to cycle in the correct position.
- You’re targeting your muscles from the right angle, thus preventing tears and injury.
Right Saddle
It’s essential to pick an indoor bike with a comfortable saddle if you want to tone your bum. Otherwise, you’ll be less likely to stick with the workout.
A saddle that is too hard or too soft can cause discomfort, which will make you less likely to cycle regularly.
Narrow saddles are also slightly uncomfortable, but they’re great for speed and resistance. If you’re getting a spin bike, you should expect that type of seat. However, spin bikes have you standing for a large part of your workout.
Hill-Ride Option
If you want to make your butt bigger, consider purchasing an indoor bike with a hill-ride option. This type of workout replicates cycling outdoors and makes your glutes work harder.
Wrap Up
As you can see, there are plenty of ways to target your glutes while cycling. So, make sure that you incorporate these tips into your next workout for the best results.
Most importantly, have fun and remember to choose the right bike for your needs.
Now go get the bum you deserve!